Breakfast fuels your brain, and making it tasty isn't rocket science

You don't have to graduate summa cum laude to understand the value of a healthy breakfast, but try telling that to high school- and college-age warriors, running through life juggling academics, sports, activities and stress. They might be able to calculate logarithms, analyze complex works of literature and block a quarterback sneak, but they are blind sided by the importance of one small meal.

"It is surprising that so many young people don't acknowledge the importance of a good breakfast," says Cindy Gershen, owner of the Sunrise Bistro in Walnut Creek, Calif., and the driving force behind the City Wellness Challenge, a community movement to improve nutrition.

"Statistics show that good breakfasts improve brain function and competition, so for kids who want to get an edge, it's a no-brainer."

That's something University of California-Berkeley sophomore Jenifer Gross learned at an early age. Rather than grab a gooey cinnamon roll on her way to class — or worse yet, just a steaming caffeine-laced latte — Gross makes herself a scrambled egg white with whole-wheat toast and fruit every morning.

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"If I'm running late, I'll grab a bowl of Cheerios and fruit," she says. "Even if it's one of those too-early-to-be-hungry mornings, I'll make myself have at least a protein bar on my way to class; otherwise, I just get lightheaded and can't concentrate."

Smoothies, yogurt parfaits and breakfast burritos are just some of Gershen's favorites. Her parfaits are nothing more complicated than layers of shredded wheat cereal, plain yogurt and fresh berries.

"The beauty of something like a parfait is that you can make them up to four days ahead," she says. "Then it's easy to grab and go in the morning. Plus, they are healthy, inexpensive and nutrient-rich. It's how to put a tiger in your tank."

Getting the kids involved is what chef Gigi Gaggero is all about. Her Kids Culinary Adventures, based in Belmont, Calif., features a wide array of classes, summer camps and birthday parties dedicated to infusing a joy of cooking in young people. But even she says teens are difficult, not only because of their numerous time constraints, but because of their changing appetites.

"You can make the waffle cones ahead of time, on the weekend, then just have your child scramble up some eggs, cheese and/or meats and stuff the cone," she says. "They can be wrapped in foil to be eaten on the way to class, if necessary."

Gaggero uses her slow cooker to dish up steel-cut oats, which have so much more flavor and texture than the regular kind but take much longer to cook. Slow-cook them overnight, she says, and in the morning, all kids need to do is spoon the oatmeal into to-go cups and top it with dried fruit, toasted nuts and brown sugar.

RECIPES

Healthy breakfast burrito

1 whole-grain tortilla

1 egg, scrambled

½ cup fresh spinach

¼ cup cooked brown rice

½ cup black or pinto beans

1 ounce shredded Monterey Jack cheese

Heat tortilla over an open flame or in the microwave so it is easy to fold. Roll up the egg, spinach, rice, beans and cheese in the tortilla. (Leftover cooked meats and vegetables can be added, if you wish.) Wrap in wax paper, then heat in microwave before leaving the house.

Makes 1 serving.

Cindy Gershen, Sunrise Bistro

Sausage and egg muffins

Note: These can be made the weekend ahead and refrigerated.

16 slices wheat bread, crusts trimmed

¼ cup butter, melted

16 ounces shredded cheddar cheese, divided

½ pound sausage meat, cooked and drained

7 eggs

3 cups milk

½ teaspoon onion powder

½ teaspoon Dijon mustard

2 chopped scallions, optional

1 chopped red bell pepper, optional

Preheat oven to 375 degrees. Lightly grease muffin tins. Use a rolling pin to roll and flatten the bread slices. Cut into squares or use a pastry cutter to cut circles. Brush the bread slices with butter and use them to line muffin cups, pressing lightly to form a crust.

Set aside ½ cup cheese. Sprinkle the rest of the cheese and the crumbled sausage in each bread-lined cup.

Cover loosely with foil and bake for 30 minutes. Uncover and bake 15 minutes more. Cool completely, then store the muffins in the refrigerator in an airtight container until ready to use. Microwave them, and you're out the door.

Makes 16 servings.

Gigi Gaggero, Kids Culinary Adventures

Metal-head oatmeal for rocker teens

1 cup Irish steel-cut oats

4 cups water

1 medium apple, peeled, cored and cut into chunks

2 tablespoons maple syrup

1 teaspoon cinnamon

½ teaspoon salt

½ cup whole milk or half and half

Toppings of your choice

Grease the bowl of your slow cooker with butter. Add all ingredients and stir well. Cover and set slow cooker to low. Cook for 8 to 9 hours. In the morning, stir contents of the slow cooker well; season with butter and brown sugar if needed. Spoon into to-go cups and top with dried fruit, toasted nuts, brown sugar and milk (optional).

Makes 2 to 4 servings.

Gigi Gaggero, Kids Culinary Adventures

A go-go breakfast

Note: You'll need a round waffle iron and wooden cone form. Make this recipe ahead of time and store in an air-tight container. Fill with scrambled eggs or fresh fruit for on-the-go fare.